BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

EVERY 3:00 FOR 3 SETS

200m Run

10 Up-Down

10 V Ups

10 Jumping Air Squats

Strength

Metcon (Weight)

EVERY 1:30 x 10 SETS

5 “silent” Tempo Deadlifts @3030 *

*Done so slowly and controlled that one cannot hear bar touch ground

(No Measure)

Workout

Metcon (Time)

FOR TIME

1600m Run

63 Deadlifts 155/105

36 Toes to Bar

800m Run

42 Deadlifts

24 Toes to Bar

400m Run

21 Deadlifts

12 Toes to Bar

200m Run

(Score is Time)